Therefore, it is simplistic and misleading to suggest that there is no data supporting contentions that athletes need more protein in their diet and/or there is no potential ergogenic value of incorporating different types of protein

into the diet. It is the position stand of ISSN that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. This is greater than the RDA recommendations for sedentary individuals. According to the current literature we know that the addition of selleck products protein and or BCAA before or after resistance training can increase protein synthesis and gains in lean mass beyond normal adaptation. However, it should be noted that gains have primarily been observed in untrained populations unless the supplement contained other nutrients like creatine Afatinib manufacturer monohydrate [13, 39]. Essential Amino Acids (EAA) Recent studies have indicated that ingesting 3 to 6 g of EAA prior to [105, 106] and/or following exercise stimulates protein synthesis [92, 93, 98–101, 105]. Theoretically, this may enhance gains

in muscle mass during training. To support this theory, a study by Esmarck and colleagues [107] found that ingesting EAA with carbohydrate immediately following resistance exercise promoted significantly greater training adaptations in elderly, untrained men, as compared to waiting until 2-hours after exercise to consume Adenosine the supplement. Although more data is needed, there appears to be strong theoretical rationale and some supportive evidence that EAA supplementation may enhance protein synthesis and training adaptations. Because EAA’s include BCAA’s, it is probable that positive effects on protein synthesis from

EAA ingestion are likely due to the BCAA content [108, 109]. Garlick and Grant [109] infused glucose into growing rats to achieve a concentration of insulin secretion that was insufficient to stimulate protein synthesis by itself. In addition to this, all eight essential amino acids with glucose was infused into another group and then in a third group the investigators only infused the BCAA’s along with the glucose. Compared with the glucose infusion alone, protein synthesis was stimulated equally by the essential amino acids and the BCAAs. This demonstrates that the BCAAs are the key amino acids that stimulate protein synthesis. The ISSN position stand on protein concluded that BCAAs have been shown to acutely stimulate protein synthesis, aid in glycogen resynthesis, delaying the onset of fatigue, and help maintain mental function in aerobic-based exercise.